training

Over the past few weeks I’ve heard the “Magic 30%” number tossed around on two different occasions in terms of the training load that maximizes power production, so I figured it was time to write an article on this topic. The theory is that we should train athletes with explosive movements at...

YOU HAVE TO WORK TO KNOW WHAT WORKS Most lifters float aimlessly in and out of gyms without a plan, goal, or strategy. Most haven’t experimented nearly enough with their training in order to have the slightest clue as to what works best for them. They stick to the same routine year round...

When it comes to my training, I trust him implicitly. I’ve been following his work since 2011 and have been a fan ever since, and we teamed up this past year to prepare me for my first powerlifting meet in May and then my bikini show in October. After I competed at the OCB West Coast Florida...

So you wanna get more chin-ups, eh? Please allow me to assist you in achieving this feat. There are many ways to go about it, so rather than just naming my favorite method, I’m going to cover a variety of the most popular methods and techniques used by lifters and coaches to increase your...

By Bret Contrerass In this article, I’m going to teach you how to go about progressive overload – the most important law in strength training. Perhaps you’re new to lifting and you’re wondering exactly what progressive overload is. Well, progressive overload simply means that you’re doing more...

It’s funny how a big PR can immediately turn an average or lousy day into an amazing day. Showing up to the gym is easy. Going through the motions is easy. But consistently getting stronger month in and month out is very challenging. It requires intelligent training, sound nutrition, and ideal...

We know a lot about the physiological part of training, nutrition and recovery. You may think that if you optimize these factors you will have optimal progression and gains. People don’t often think as much about sleep, circadian rhythm, life outside the gym, and especially about stress. A...

By Bret Contreras When I was in graduate school, I was a pretty busy guy. I was teaching high school mathematics during the day and attending grad school at night. I started reducing my training frequency, volume, and duration and noticed that it didn’t impact my strength levels too much. This...

Pro Bodybuilders For bodybuilders, keeping a log is not so important. Strength is critical for muscle growth but it’s not everything. Doing what many bodybuilders do and utilizing “instinctive training” can deliver excellent results over time. Once sufficient strength is built up, they don’t...

"Why am I not getting stronger?" Probably because you're breaking the rules. Follow these eight rules and save yourself years of frustration and weakness. 1. Train Consistently Consistency is the name of the game, and the lifter who trains week in and week out will experience steady gains in...

HERE'S WHAT YOU NEED TO KNOW... There is no "best training program" for everyone. What works great for others in the gym may work terribly for you. Likewise, what has worked very well for you may not do jack for someone else. You must develop the confidence to abandon the training programs that...

Many strength coaches recommend a slow eccentric phase while strength training. They suggest a slow and controlled “tempo” while lowering, with the view that this might cause greater strength gains. Some other coaches go one step further, and also recommend using a slow tempo during...

By Bret Contreras Eat, Lift, and Condition to Lose Fat and Maintain Muscle By Marc Lewis and Travis Pollen With summer just around the corner, fat loss and concurrent muscle preservation is on just about everyone’s mind. The trouble is, there’s a whole lot of gimmicky — not to mention...

BY BRET CONTRERAS, PHD, CSCS Yoga and Pilates are excellent forms of exercise that have numerous health benefits. I encourage you to give each a try to see if you enjoy the training. This article does not attack Yoga and Pilates methodology, it attacks the marketing tactics used by some of...

BY BRET CONTRERAS, PHD, CSCS Ever since I started consuming fitness information over two decades ago, there’s been a myth that won’t ever seem to die. The myth states that lifting light weights for high reps will tone the muscles, whereas lifting heavy weights for lower reps will bulk the...

Perhaps the most annoying aspect of being a fitness professional is having to inform people over and over that spot reduction is a myth. When did this misconception originate? Interestingly, a journal article published by Checkly in 1895 proposed that the dissipation of fat is local and...

When the presently reviewed study (1) was published, my inbox was inundated with people telling me I needed to review it for MASS, since I’m on the record arguing that muscle growth does, in fact, contribute to strength gains (2). I always aim to please, so here we are. I’m pretty sure this was...

If you want to take time off of training (or you’re forced to take time off of training) what should you expect? How long does it take to lose muscle and strength? How long will it take to regain muscle and strength once you return to training? What can you do to mitigate your losses? This...

There has been a plethora of research comparing high- and low-load training over the past decade. This article breaks down everything you could want to know about those comparisons, while also tackling a new study that may have implications for long-term adherence with low-load training. Note...

A recent six-month crossover study had subjects perform three months of low-load training and three months of moderate-load training, in a randomized order. The researchers found that lean mass gains were similar during the first and last three months of training, in contrast with other...